Stepping outside and taking a breath of fresh air can help you ease your mind during moments of stress.
The next time you feel overwhelmed, take a trip to a local park, trail, or wooded area and focus on all of the sights, smells, and sounds of the world around you. By paying attention to the sound of the wind, the heat of the sun, the smell of the foliage, you’ll slowly begin to release your stress and replace it with the inherent beauty of the outdoors.
Use this Monday to take a break from the pressure and pace of a busy day and enjoy the tranquility of nature. Being outside can improve your mood, and even help put things in perspective. Studies reveal spending time in nature can actually lower cortisol, a stress hormone, and have a positive effect on blood pressure, heart rate, and muscle tension.
This week, find happiness and relaxation by spending time outside. Bring a book, some music, or a snack, and enjoy the setting.
What’s the best way to accomplish your goal? — an important question that isn’t asked enough. We all have things we’d like to change or new milestones we’d like to reach, but rarely do we have the plan in place to make them happen. You can’t just think up a goal and go do it. You need to set the groundwork first.
The Healthy Monday SMART approach to goal setting is designed to help establish goals that are attainable and quantifiable, and therefore more achievable.
SMART stands for specific, measurable, attainable, relevant, and time-based. Think of the SMART method as a road map, leading you from milestone to milestone. By breaking down goals into specific, measurable, and attainable steps, you are more likely to stay focused and committed.
And the best aspect of the SMART planning is that it can be applied to any type of goal, whether it’s quitting smoking, cleaning up your diet, better self-care, getting more exercise, or starting that memoir you always said you’d write…
It might seem like a lot of steps, but using the SMART approach is actually pretty simple:
Pick a specific goal: run more, learn a foreign language, improve your cooking.
Make the specific goal measurable so that you can recognize when it has been completed: run a 5K, understand a foreign film without subtitles, cook a new dish twice a week.
Determine if the goal is achievable given your personal time constraints. If not, adjust to fit your schedule.
Really consider if the goal is There’s no point is setting an impossible goal; it will only discourage you from moving forward.
Create a timeframe so that your goal has a clear start and stop date. These boundaries can be applied to day-to-day accomplishments (running 15 minutes a day) or to longer goal setting (running a 5K next month).
By applying the SMART approach, you’ll constantly be making significant steps towards reaching your overall goal. The constant improvement is satisfying, and it will motivate you to keep going even through difficult days or periodic frustrations. Set yourself up for success by taking the SMART approach to goal setting. If you ever fall of track, you can always recommit to your goal or refresh your intentions next Monday.
A number of factors affect your heart health, with physical activity being one of the most important. Your heart is a muscle, and just like your biceps and quadriceps, it too benefits from a weekly workout. Because when your heart doesn’t get the care and attention it requires, problems can develop.
The American Heart Association recommends that adults get around 150 minutes per week of moderate-intensity aerobic activity. Some examples of moderate intensity workouts include fast-paced walking, water aerobics, dancing, gardening (it can make you happier, too),tennis (doubles), or biking. High-intensity aerobics, such as running, swimming laps, and hiking, are also beneficial, but make sure to consult with your physician before incorporating these exercises into your physical-activity routine.
Decatur Parks and Recreation offers fun, social ways to stay active while meeting your fitness goals. Check out these upcoming programs:
Wednesday Walks – Take a 2-3 mile walk with your neighbors around Decatur every Wednesday at 10 a.m. Meet outside the Decatur Recreation Center and enjoy the fresh air!
Water Aerobics – Stay active in the pool! Dynamo Swim Club offers water aerobics classes at the Oakhurst indoor pool.
REBEL Groove Dance Fitness – A full-body, interval-based workout that combines dance and cardio in a fun, no-rules atmosphere. Tuesdays at 6:30 p.m. at Oakhurst Recreation Center.
Scott Park Garden Club – Gardening is great for your heart and mind! Join this organic community garden in Scott Park and enjoy greenspace therapy while staying active. Plots available for $75/year.
Beginner Tennis Clinics – Whether you’re new to the game or looking to refine your skills, this clinic covers forehands, backhands, serves, and more. Held Sundays at 12 p.m. at Glenlake Tennis Center.
Bikes & Brews – Enjoy a 6-mile, casual-paced bike ride around the city on the third Friday of each month at 6:30 p.m. Ride starts at Guild + Journeyman (115 Clairemont Ave). Helmets required.
Another important point to remember is that you don’t have to be “exercising” to stay active. Small adjustments to your day-to-day life, like sitting less or taking a few extra laps around the house, can contribute positively to your heart health. A great way to do this is to “habit stack,” or incorporate extra movement into your normal routine. Waiting for the coffee to brew? Walk up and down the stairs, do a quick set of squats, or get in a quick stretch.
This Monday, set a goal of getting in 30 minutes of physical activity, and try to keep it up for the rest of the week. If you don’t reach the 150-minute mark, don’t sweat it. You can always refresh your intensions the following Monday. Your heart will thank you.
New routines can take some time to get going. If you’ve been trying to make your day more active, use this Monday to check in on your progress and to stay on track. Did you use January to make a new resolution? Consider Mondays instead! You can resolve to keep moving and try new activities every week. You haven’t fallen off the wagon yet! You might just need to make some minor adjustments.
Staying active can become second nature to you no matter what your fitness level is. In the beginning, keep track of how often you get up and move throughout the day and how much time you spend moving.
Experts recommend 150 minutes of moderate physical activity a week, or about 30 minutes per day, five days a week. You can build up to that kind of goal over time. For now, draw up an hourly schedule and note when you get up and what you do. If you find that you’re sitting for a long period of time, find an activity that will help break up that block of time.
You can use every Monday to reset your practice, add to it, or change it up if you want to do something more or less challenging. Changing your lifestyle is not a sprint – it can be done incrementally, over the course of time. You can hit the “reset” button every Monday and reach new goals every week!
Here are a few simple exercises that will keep you moving throughout the day:
Mini workouts: Whenever you can find a few moments, do quick exercises in short bursts that will get your heart beating and muscles moving!
Chair yoga: If you can’t leave your desk, take some time to stretch and prevent yourself from getting stiff. Bonus: A little yoga will help you reduce stress!
Walking: Walking is real exercise. Consider organizing or walking a Monday Mile. But if you can’t find the time to do that, take short walks throughout the day. Park your car further away from your destination instead of finding the closest spot. Take the stairs instead of the elevator. Walk during conversations or meetings at work. Every step counts!
It’s never too late to start being more active on a daily basis. Monday is a great day to start adding a little bit more movement to your day that can continue through the rest of the week!
Recommit to Your Routine This Monday to Reduce Stress
Stress might feel like a part of life, but it’s often called a “silent killer” due to its negative effects on physical and mental health. This Monday, take charge by reconnecting with activities that help you stay active, balanced, and in control of your stress.
A full, busy life is a blessing, but it can also be overwhelming. You’re not alone—two-thirds of Americans report feeling stressed, with money and work being top triggers, according to the American Psychological Society. Even small disruptions, like a late night or missed workout, can throw us off balance. But there’s good news: research shows that intentional movement and mindfulness practices can significantly reduce stress.
Move Your Body to Calm Your Mind
Exercise: Exercise is a proven stress-buster. Staying sedentary can increase stress levels, while movement can boost your mood, promote relaxation, and release feel-good endorphins. The Mayo Clinic highlights the mental health benefits of regular exercise, from improved sleep to a greater sense of calm. Even short bursts of movement—like a quick walk or stretch—can make a big difference.
Qigong and Tai Chi: Looking for something low-impact yet powerful? Try Qigong on Fridays at 10:30 a.m. for a gentle movement practice that connects your mind, body, and energy. Or join the Tai Chi/Qigong Beginners Class on Wednesdays at 12 p.m. to enhance strength, flexibility, and balance in a calming environment. Both classes take place at the Decatur Recreation Center.
Take a Walk to Recenter
Walking is one of the easiest ways to combat stress and improve overall well-being. It’s also a great way to connect with your community.
Wednesday Walks: Meet us outside the Decatur Recreation Center for a 2-3 mile walk around the neighborhood. It’s a perfect midweek reset. Walks start at 9 a.m. (May-September) and 10 a.m. (October-April).
#MondayMile: Walk off stress by joining the Monday Mile! It’s a simple, social way to get moving—just grab a friend or coworker and walk a mile to kick-start your week.
Center Yourself with Yoga and Meditation
Yoga and meditation provide a calming way to reset your mind and body while releasing stress. These practices help increase flexibility, improve focus, and enhance overall well-being.
Flow Yoga: Ease into your week with this gentle practice linking movement and breath. This class includes flowing sequences and slower, held postures focusing on alignment, flexibility, and balance. Join us Tuesdays at 10 a.m.
Deep Stretch Yoga: Find balance and release tension with poses held for longer periods to relax muscles, joints, and connective tissue. Suitable for all levels—just bring a yoga mat and a blanket or large towel. Thursdays at 10 a.m.
Both Flow Yoga and Deep Stretch Yoga take place at the Decatur Recreation Center.
This Monday, commit to a routine that makes you feel good inside and out. Whether it’s yoga, Qigong, walking, or a simple stretch, make space to move, breathe, and rediscover your balance. Your mind and body will thank you.
The holiday season makes exercising a bit more difficult: it’s cold, you’re on the road, there’s cookies everywhere…but that doesn’t mean you need to temporarily abandon your fitness routine. In fact, there are many ways to stay active during the holidays that don’t involve going outside at all.
A home workout has tons of benefits, like saving you time and money and giving you more privacy and flexibility. Plus, a home workout is also a great way to involve your family and friends. So when the turkey is in the oven and the football game is on commercial break, try fitting in a few minutes of movement. You’ll be surprised at how good it can make you feel.
This Monday, learn all the different ways you can work out indoors with our list of low-impact exercise ideas appropriate for all ages and ability levels.
Indoor Walking
Up your step count with some indoor walking. Try going through the living room, up and down stairs, or taking a few laps in your home or apartment hallway. Not at home? Not a problem. When you’re out getting groceries for the holiday meal or at the mall picking up gifts, try going around the store a couple extra times for extra cardio.
Yoga
Yoga is a great activity during the holidays for a few reasons: it keeps you active, calms you down, and gives kids something to do. Explore some of these family yoga sessions, or carve out your own time for self-care with few minutes of simple chair yoga.
Kitchen Workouts
Preparing for the holiday festivities typically requires a lot of kitchen time, but when your vegetables are roasting in the oven or your sauce is thickening on the stovetop, you’ll have a few minutes to sneak in a quick kitchen workout. Counter-top pushups, stove squats, and lateral pan raises can give you a pretty thorough full-body workout.
Habit Stack
The idea behind habit stacking is simple: add a new behavior to your daily schedule by “stacking it” on top of an existing habit. So, if you’re making coffee in the morning, do a few sets of jumping jacks while it brews; or if you’re watching television as a family, do a couple of push-ups each commercial break . The possibilities are endless.
Body weight exercises
Bodyweight exercises, also known as calisthenics, are beneficial to people of all ability levels and can be done inside with no equipment and very little time – which is at a premium during the holidays. Check out these useful bodyweight exercises that you can do anywhere.
When the weather is sunny and delightful, taking a stroll through the neighborhood or exploring your local park is a terrific way to get your daily dose of physical activity. But gloomy storm clouds and frost-covered sidewalks can often discourage us from venturing outside.
On these frightful days, it’s best to take your Monday Mile walk indoors.
…But how?
Even if you can’t get to indoor facilities like gyms and shopping centers, there are still many ways to get in your weekly steps from the comfort of your own home. This Monday, get in your Monday Mile without stepping outdoors.
Stairs
Walking up and down the stairs is a surprisingly effective form of aerobic exercise. It burns more calories than jogging, and can also increase muscle strength, improve endurance, and preserve bone density. Although you may not go the same “distance” as if you were on a treadmill or track, you will still get in a tremendous workout.
Hallways
Fitting in fitness can be fun, especially if you’re stuck in the house all day. Put on some headphones and walk around the house listening to an energizing soundtrack. If you have a step counter or another wearable fitness device—even better! You can challenge yourself to beat your last week’s step total. Use breaks in the work day to take a few laps around the house or apartment. It will benefit your body as well as your state of mind.
Supermarkets
We’re not advocating that you use your local supermarket as a gymnasium, but if you have the opportunity to go grocery shopping during off-hours, you can actually manage to get a pretty good workout strolling up and down the many aisles. Pushing a cart around the perimeter of the store is a fun (and delicious) way to get in extra steps during the week.
Treadmill
This one is pretty obvious, but if you have a treadmill, you can easily walk at any time of day. Set it up in front of your television and turn on one of your favorite shows. Next thing you know, you’ll have effortlessly walked a couple miles by the time the episode is over.
Living Room
How can you walk a mile in your living room? Easy, just walk-in-place. Sure, it might sound silly, but walking in place is actually a great source of aerobic exercise that you can do during down time or commercial breaks. In a study published by the Medicine & Science in Sport & Exercise journal, participants who walked in place for an hour burned an average of 258 calories, compared to roughly 304 calories for people who walked on a treadmill.
Walking is one of the simplest ways to get more exercise for people of any fitness level and age. It’s good for your heart, bones, muscles, weight, and your mood. This Monday, don’t let anything stop you, not even the weather.
Regardless of age or ability level, sometimes it’s just hard to find the energy, motivation, or confidence to get back into a workout routine. Whether you fear getting injured or are just reluctant to get back into the gym, it’s important to remember that a little anxiety about recommitting to exercise is perfectly normal.
This Monday, take a moment to consider the thoughts that are holding you back. By identifying our own barriers, we are better equipped to break them down.
Check out our list of common fitness fears, and start overcoming them.
Little/No Time
Our schedules are pretty tight, but there’s always some time to fit in some fitness. If you’re stuck helping with homework or cleaning up after dinner, use this time as an opportunity to perform some quick-and-easy kitchen workouts, like counter pushups or stove squats. You can also find more creative ways to fit in fitness, like parking farther away from store entrances or taking an additional walk up and down your staircase.
Intimidation
Getting back into exercise can be a lot to handle. Build up your confidence and squash feelings of self-doubt by repeating a few positive affirmations throughout the day. These words of inspiration provide the extra courage and focus you need to take your first (and second) step towards exercise.
Lack of Support
You don’t need to be working out next to someone to be part of a fitness community. Create your own virtual workout group by connecting online with friends, colleagues, or distant cousins. You can send each other sweaty selfies or other (maybe more flattering?) evidence of your progress. If you’ve got a full household, get everyone involved in your workout by practicing some easy family yoga poses.
Low Energy
A lot of factors contribute to your energy levels, but a restful sleep can really make a big difference. Try getting some extra shut-eye, and make sure to schedule your physical activity for times you feel the most awake and energized.
Missing Motivation
Sometimes, even the assurance of better health is not a strong enough motivator. To solidify the commitment, try scheduling a specific time to work out, and write it down on a calendar, weekly planner, or in a fitness journal. If your workouts are getting a bit drab or monotonous, mix up your exercise routine to infuse it with a some more fun.
Fear of Injury
An important way to avoid injury and stay physically active is to understand your fitness level and know your health numbers. A quick self-assessment can help you identify which parts of your body are strong and healthy, and which may require some extra attention. Before doing any strenuous movements, make sure that you warmup beforehand and learn the proper form. Engaging in some simple stretching at the beginning of a workout can also reduce the risk of a strained muscle by improving your flexibility, coordination, and balance.
Lack of Skill
You don’t need to be a fitness junky to get in a decent workout. Any regular physical activity—walking upstairs, jogging around the block, carrying groceries—can be converted into a form of exercise. Try finding ways to fit in fitness; you’ll be surprised at how quickly those steps add up. Even an activity as innocuous as gardening can be a useful form of physical activity.
Cost
Want to work out for free? Easy. You don’t need any expensive gym membership or equipment to exercise. Walking, dancing, home workouts, and free online fitness classes and tutorials are all no-cost exercise options that can spice-up your fitness routine without busting your bank account.
Poor Weather Conditions
It’s too wet; it’s too cold; it’s too hot—these thoughts always cross our minds when the weather isn’t ideal. But on these less than perfect days, consider taking your workout or Monday mile indoors. Getting a modest workout even on days when you don’t feel like will help you stay consistent and on track.
Warming up and cooling down are two important components of every fitness routine, but how can you use them to improve the quality of your workout?
Benefits of a Warmup
Although there’s no strict definition for what constitutes a “warmup,” the basic idea is doing an activity or exercise at a slower pace to help prepare the body for more intense aerobic workout.
A warmup gradually engages your cardiovascular system, which raises your body temperature and increases blood flow to the muscles. This improves the elasticity (the stretchiness of muscle tissue) and can help reduce muscle tightness, pain, and risk of injury.
A warmup can also be an exercise in itself. Stretching during or immediately after your warmup can improve your flexibility in both the long and short term. Just remember to stretch after you’ve done a short aerobic exercise to get the blood flowing to your muscles.
Properly warming up before a workout can also benefit your mental state. If you start your fitness routine with heavy weights or a strenuous aerobic fitness routine, you’re more likely to be discouraged. Starting slowly and easing yourself into your exercises gradually prepares you for a full and effective workout.
Benefits of a Cooldown
After you finishing a workout, a 10-minute cooldown allows body temperature, heart rate, and blood pressure to return to their normal levels. Stopping an intense exercise abruptly without a cool down can possibly lead to dizziness or even fainting.
Cooldown exercises, like stretching, walking, foam rolling, and deep breathing, can help lower your risk of injury and reduce stress to the heart and other muscles.
If you’re looking to incorporate more stretching into your workout routine, try starting with some beginner yoga poses. Stretching helps improve your flexibility as well as range of motion around the joints, while also benefitting balance and bone health.
This Monday, take a few extra minutes before and after your workout to fit in a warmup and cooldown.
Are you physically healthy? — Seems like a simple question, right? But if you’re like most people, you might have trouble coming up with an answer.
That’s because health is a tricky thing to quantify.
Now that you’ve decided to incorporate more physical activity or exercise into your daily routine, it’s important to have a foundational understanding of your physical wellbeing. And there’s no easier way to do that than by talking to your doctor and getting to know your “core numbers.”
By knowing these measurements, you’ll be able to approach physical activity with a renewed sense of confidence and safety. And your numbers can serve as the baseline from which you can measure and track your progress.
Research shows that Americans say they are most likely to call to schedule a doctor’s appointment on Monday (40%) than any other day of the week (Tuesday is next at 9% and 30% have no preference for the day of the week).
So, this Monday, make an appointment to meet with your doctor and make sure you leave knowing these core four measurements of health:
Body Mass Index (BMI)
BMI is a widely used formula to measure body fat, and although the calculation has its flaws, most notably its inability to account for factors like bone density and muscle mass, it is still useful in gauging whether you are overweight. BMI is a simple calculation that uses your weight and height. Although you can figure this number out yourself, it’s best to go discuss the details of your BMI with your doctor or physician.
Blood Pressure (BP)
A blood pressure reading measures the force of your blood pushing against the walls of your blood vessels. Having high blood pressure is often the precursor to heart attack, loss of visions, heart failure, or stroke, which makes knowing and understanding these numbers critical. Blood pressure can fall into five different categories of severity, so it’s best to discuss your blood pressure results thoroughly with your doctor to understand the most appropriate course of action.
Cholesterol
As one of the most discussed indicators of health, your cholesterol is an important number to know. Having high LDL (bad) cholesterol and low HDL (good) cholesterol can lead to the formatting of plaque around the arteries, leading to heart attack, stroke, and a myriad of other health risks.
Blood Sugar
Maybe the most important number to know, high blood sugar indicates that your body doesn’t make insulin or properly use it. Over time, this condition can damage the blood vessels, nerves, and organs. Ask your doctor to check your fasting glucose level or hemoglobin A1C as part of a routine blood test.
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Gael Doyle
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